36 weeks into the Pregnancy with the Bulletproof diet!
The time has been passing ever so quickly. Within 8 days, we will be welcoming our baby boy! We are truly excited and so look forward to having him as a newest member of the family!
So as far as the third trimester is concerned, yes I do feel that I have a bit more appetite than before but my weight gain has been very steady and until now I have gained something like 10kg in total. Last week my doctor told me that my baby probably weighs around 3kg. What a big fella he is!
Right now I really don’t care what the scale says though. 10kg sounds horrible, but you never know the breakdown of this gain. Two weeks ago, my doctor told me not to put on so much weight as my ‘weight gain’ during the 2 weeks period was 2kg, but I thought he was just talking BS because how would he know where this extra weight is coming from right? The previous weight at the hospital, I was losing a bit of weight because I wasn’t feeling well. The following week, I caught up with my appetite. I’ve been constipated from time to time. I retain water. Could be the combination of everything.2kg gain is not a big deal! I just take a picture in front of the mirror and let it be the judge! The mirror and pictures cannot lie!!!
After the baby is born, I want to do a DEXA scan to see the exact body composition and take it from there. This really is the most accurate way to measure your body fat %. I am really curious how ‘fat’ I am, and I really want to try to be keto-adapted when the baby is born! It’s cool to think that the baby is also on ketosis because he would only drink my milk!
Notes on macros/nutritions – 8-9 months pregnant
- Daily calorie intake: approx. 2100 kcal in total.
- Intermittent fasting: I did not do it for the third trimester because I wanted to make sure that it did not mess with the hormones. A cup of Bulletproof matcha plus collagen, a bit of pili nuts in the morning. Trace of carbohydrates from fiber of matcha and nuts.
- Fat: approx 55% comes from saturated and monosaturated fat
- Sources of fat: grass-fed ghee, pili nuts, pistachio, grass-fed kefir, grass-fed beef & wild salmon. Grass-fed kefir, olive oil, sesame oil.
- Protein: at one point I lost an appetite in eating meat/fish, but I started to eat grass-fed beef gelatine as ‘marshmallow’, which added extra 14g of protein in the morning. I have not been taking whey powder for some time now. From the beef/salmon/kefir/beef gelatine I eat, I have around 90-120g of protein a day (which makes up to 20% protein).
- Carb: moderate, I would say net carb of 60-100g every day, mostly in the evening. Did not really carb cycle. I just do not want to affect the hormone production especially since I cannot find any concrete answers on the internet.
- Sugar: I have been very good with the total sugar intake – always try to keep it lower than 25g every day, and mostly it is from glucose, not fructose.
- Fruits: the only fruits I eat now are cranberries, summer berries and passion fruits with low fructose contents.
- Craving: no weird craving like before. but I always had some afternoon snack, not completely Bulletproof, but kefir, low carb kefir cheese cake, low carb chocolate lava cake etc.
NOTES ON PHYSICAL APPEARANCE
- In general, my measurements have increased all over my body, but only mildly. It seems that my body is retaining a lot of water especially around my thighs and arms. I drink a lot of water and tea, and eating cranberries seem to help removing excess water from the body. BUT I have not observed any notable edema – just slight swelling on my legs.
- Although I have to wake up 3-5 times during the night to go to the toilet and to drink water, my energy level has been relatively high during the day, I do not really need to take a nap.
- The frequency of workouts has been strongly reduced since I hit 34 weeks. Until 36 weeks I could jog lightly, but now I can only do inclined walk on the treadmill, and weightlifting. Cardio has been kept under 20 minutes. No point in doing any kinds of HIIT workouts – I think weightlifting seems to be the best exercise for the pregnancy to train muscles and build strengths.
- Thanks to back exercises I have been doing, I have not had any lower back pain until now!
- I have been getting some hip impingement as the pregnancy progresses. I have been avoiding lifting heavy weights for this reason.
- I think it is very important to adjust the exercises which are suitable to physical conditions. For example, the following exercises have been great even during the third trimester:
- Legs: leg curls for quads, calf raises, Bulgarian split squats, stiff legged deadlifts with dumbbell, controlled Olympic squats (box squats are better as the tummy comes out), Romanian deadlift (as long as the tummy does not interfere)
- Abs: planking, rope crunch
- Arms & shoulders: compound barbell exercises + dumbbell workouts are great, all in split or giant sets. My favourites are the combination of pull ups, OH press, inclined bench press, closed grip press and all the isolated dumbbell workouts for different parts of arm/shoulder muscles.
- Back: rack pulls, close-grip pull down, cable rows, cable pull overs.
Until then, I should be as active as possible, but it is hard to keep on going whenever I get the contraction in my uterus. But in general, my baby seems to be calm when I am lifting – he does not really like when I am power walking! Swimming is a big no no!
I am already planning how I can recover efficiently after the C-section. They all say you need to rest for at least 6 weeks, but I do not believe that at all. I intend to start walking as soon as I come home in order to speed up the healing, and will start on engaging the abs muscle as soon as I feel right, just using the body weight. For upper body, it shouldn’t be a problem to use some weights I guess. I think light exercises are important for the breastmilk production, may be light inclined press up with a barbell to improve the blood flow on my chest…. cannot wait to try it out!
Oh, of course I intend to keep up with the ketogenic diet after the delivery! I saw in the Better Baby book by Lana Asprey that mothers should eat lots of good fat in order to product quality milk. Makes sense. I have to come up with a creative meal plan to incorporate all these ingredients because I am not so keen on drinking oil!
- 2 raw egg yolks: yikes! how can I eat raw egg yolks? may be in a salad dressing? I used to low eating the whole egg mixed with soy sauce over some rice…. may be I could do that in the evening?
- One serving of krill oil capsules: NP!
- Two tablespoons of cold-pressed walnut, almond or nut oil for omega 3: I will just eat lots of pili nuts.
- 3-4 tablespoons of coconut cream, meat or oil, or a high quality MCT oil: I will just order frozen coconut flesh and eat it, I will be taking MCT oil in my hot beverage anyway!
- Plenty of full-fat butter produced exclusively from 100% grass-fed cows: I eat ghee a lot so this is not a problem!
- 5 tablespoons of cold-pressed olive oil (for no more than 7 grams of omega 6): no problem!!!
My friend recommended me some lactogenic oatmeal cookies, but when I search online, it just says that oats are high in iron therefore it helps to produce more milk…… I think I can get enough iron from green leafy veggies without eating so much carb. After all, 50% of breastmilk is fat, so you do need to eat fat right? Many say fat can clog up the milk duct.
I guess I just have to see how it goes!!! Will keep you posted!